24
Feb
Tuesday
Basin CrossFit – CrossFit
Warm-up
500 meter row
3 rds
kbs x 10
pushup x 10
pvc snatch progressions
Weightlifting
perform as a emom w/ 1:00 break between exercises
0-3 segment snatch
rest 1 minute
5-9 snatch
rest 1 minute
11-16
segment snatch pull (4 x 3 40-60%)
snatch pull pausing at 1″, above the knee, mid thigh, high hip followed by full snatch pull
Snatch (5 x 3 @ 60%)
Snatch push press + ohs (5 x 3 + 3)
no racks
conditioning
Metcon (AMRAP – Reps)
10 minute amrap
0-5 minutes
push press x 10 95/65
box jumps x 10
5-10 minutes
kbs x 10 70/53
hspu x 10